A good personal trainer is in fact worth every penny. Emphasis on good. And this is where the trouble begins, because there are a lot of bad apples out there, and some that just are not a good fit. We will give you some pointers on how to spot a good personal trainer that is right for you. Because nobody likes to spend their hard earned cashon someone who cannot help them get to the next level.

First Step: Find someone to match your goals

Your goals will largely determine who the perfect fit is. Do you want to run a marathon? Well, then a power lifting coach will not be a good match for you. Are you trying to trim down and tone up? Then make sure your personal training professional is knowledgeable in nutrition too.

Asking the right questions

A good personal trainer will first listen to yourstory and then ask for information in order to determine how to tailor a custom program specifically to your needs and goals. They should be asking about what you are looking to accomplish, past experiences, injuries and your nutrition. On the contrary you should be asking some tough questions, too. Find out about their field of expertise, their credentials and ask them to share past success stories.

Personalized programs

Once your trainer has made the effort to find out about you, he should be working out an individualized plan with exercises that are tailored to bring the desired results. Make sure your personal trainer is not a phony that puts every client through roughly the same routine. You have to feel like the personalized program is a good fit.

Avoid personality clashes

When choosing the right personal trainer make sure your personalities match. For example, if you are not one to take too kindly to tough love, you may want to stay away from the drill sergeant type, but for someone who needs a good kick in the rear that may just be the perfect match.

Cooperation with a personal trainer can bring many benefits. Apart from the fact that he or she will choose the training for our individual goals, he will watch over the techniques and safety, it is also a motivational part in moments of doubt or laziness. At present, cooperation with a trainer is not surprising anymore, it is even a reasonable solution especially for beginners.

However, with such a large choice, it is worth paying attention to the fact that our cooperation should take place with a competent person, for whom the matters of the client are important, and not his own ambitions.

Functional training is a kind of intensive exercise which aim is to strengthen the muscles comprehensively without building up muscle mass. It is based on imitation of movements, which we perform every day in ordinary activities, but at a faster pace and with many repetitions. Check out the benefits of functional fitness.

What does functional training look like?

Functional training, unlike traditional exercises at the gym, focuses on imitating the movements we perform in everyday life. Thanks to this, individual muscle groups work together, and we increase our coordination and flexibility. Functional training consists of exercises similar to getting up from bed in the morning, reaching for something, e.g. reaching for a mixer standing on the top shelf in the kitchen, lifting objects, jumping on the stairs - the most frequent movements we perform during the day.

Functional training only seemingly seems to be easy. In fact, in order to achieve the desired effect, it is necessary to impose on oneself an almost deadly pace of training. Functional trainers recommend training in series of 45 or 90 seconds. For one series there is one exercise, which we repeat as quickly as possible, after which we immediately move on to the next series.

During functional training it is important to take care of the variety of movements. This is facilitated by additional equipment available in most fitness-clubs. These include: slam balls, medical balls, sling trainer, battle ropes, steel parallettes and others.

Advantages of functional training

Functional training strengthens the whole body but does not cause visible muscle growth. Thanks to the imitation of frequent movements, functional fitness reduces the risk of injury during everyday activities and allows us to move more confidently and efficiently. Because it combines several types of movement at the same time, it improves flexibility and coordination. In addition, the fast pace of exercise increases the overall performance of the body and improves blood circulation.

Functional training - where to train?

Functional training is a popular form of activities in most fitness clubs. Participating in such workshops we can be sure that we practice under the supervision of a trained instructor, who will offer us the most efficient training plan and correct our mistakes. In the fitness club we also have access to a whole range of devices increasing the effectiveness of exercises. Often the trainers spread a number of equipment on the floor, and the task of the participants is to move from one "station" to another, performing individual series each time on a different device.

Functional training can also be successfully carried out independently at home or in the gym. In such a case, it is important to stick strictly to the technique of performing a given exercise, so that our effort does not go to waste. Improper technique can reduce the effectiveness of exercises and result in injury.

We often do things that we don’t realize are damaging our teeth. Dental health is of the utmost importance since we only get to have one set of permanent teeth. We therefore need to practice mindfulness and discipline as far as our teeth are concerned.

It is also important to avoid grinding the teeth (Bruxism) and using your teeth like tools for things like opening bottles.

By knowing which habits are causing tooth damage and decay, we can avoid or counteract them. The foods we eat also matter. While some are healthy and beneficial, others negatively impact oral health. This article is meant to highlight some common foods and habits that damage the teeth. By keeping them in mind, you can better protect your teeth and achieve better oral hygiene.

Chewing ice

Ice is meant for chilling, not chewing. Chewing on hard substances can chip a tooth or damage the enamel. Just because ice is frozen water doesn’t mean that it should be chewed on. Putting ice in the mouth can lead to sensitivity. Avoid this habit and consume water in its liquid form instead.

Frequent consumption of citrus and other acidic foods

The frequent consumption of acidic foods is not good for the teeth. It can erode the enamel, cause sensitivity, and make the teeth more susceptible to decay over time. Citrus fruits and certain juices can also cause the irritation of mouth sores. It is advisable to drink still water and rinse the mouth properly after drinking lemon water or eating fruit since the sugar can settle on the teeth, cause the accumulation of plaque and bacteria, and lead to tooth decay.

Habitual alcohol intake

Saliva serves to clear away food particles, neutralize sugar, and prevent the buildup of plaque and the yellowing of teeth. Excessive consumption of alcohol leads to dehydration and mouth dryness. People who drink a lot of alcohol may often notice that there is a reduction in their saliva flow over time. This makes the teeth susceptible to decay and oral infections that lead to gum disease. Some sources have also stated that heavy use of alcohol can increase the risk of mouth cancer.

Regular consumption of red wine, coffee, soda, and sports drinks

While sports drinks are beneficial for athletes who engage in prolonged, vigorous exercise, they are not particularly good for dental health since they usually contain a lot of sugar. Coffee causes the yellowing of the teeth, and coffee and tea can also lead to dry mouth. People who prefer to add sweeteners to their coffee and tea introduce an additional factor that hinders healthy teeth. Red wine contains tannins and chromogen, which stain the teeth. Soda not only contains sugar but also citric and phosphoric acids, which can wear out the enamel. Artificial sweeteners are added in diet sodas, making them just as bad as regular soda.

It is advisable to rinse properly after drinking these fluids, reduce your intake of them, or even avoid them entirely and instead drink plenty of water.

Eating sticky foods

Although some people may consider dried fruits to be a healthy snack, they can be sticky. Sticky foods can bind to the teeth and stay for longer than other types of food, especially if you don’t floss or brush properly. Also, since they contain a considerable amount of sugar, they can lead to the accumulation of plaque and cause tooth decay.

Smoking and chewing on tobacco

It is no breaking news that smoking is bad for your health. Not only does it affect your lungs, it also has a negative impact on oral health. Tobacco products cause teeth stains that may be difficult to get rid of. They can also cause loose tooth, gum disease, and increase the potential for oral cancers.

Did you know that one of the common problems among elderly people and middle age group is back pain? Are you looking for a solution to your back pain apart from medication? Have you ever heard about recliner for back pain? If yes, then it is awesome because you have offered the best solution for your pain. People who are unaware of the recliners for back pain read the article further.

Recliners are one of the best and effective ways to ease back and neck pain. Usually, it helps the people who have back pain by lying down on it. In this way, the weight is taken off completely from your back. When compared to sitting up straight, the reclining position is much better all the times. This is why people suffer from back pain recommend to purchase the best recliner.

Since recliners are available in different specifications and features, you must choose the right one based on your needs. When you sit straight for a long time, the more pressure is given to your spinal cord, which causes back and neck pain. To give rest to your spine, you have to be in the reclining position. In fact, many health professionals suggest using reclines to minimize the strain on the spinal cord and back muscles.

Why you should purchase recliners with lumbar support?

In most cases, health professionals and doctors recommend people who have back and neck issues purchase the recliner with lumbar support. As mentioned already, lower back pain or lumbar is the most common issues among the people. Recliner with the lumbar support is targeted to offer rest to your lower back at the point in which the spine curves inward. Therefore, you will not feel the pressure of sitting for a long time at the same time.

The lumbar support recliner is highly crucial for the people who need to sit for long hours and already have severe back pain. Are you the one who sits for long hours regularly? Well, you must try the recliners with lumbar support. Currently, you will find adjustable lumbar support recliners in the market for extra support to the muscles surrounding in your back. As per your needs, you can adjust the lumbar support.

What to look for when buying a recliner with lumbar support

Are you in the market to purchase recliner with lumbar support? Well, it is vital to look for the best recliner for back pain. For that, you need to consider several things that are mentioned below for your concern.

Choose the versatile style recliner from huge kinds of constructions that are only good in your space but also offer extra support to your back and neck

One of the highly addictive drugs across the world is heroin. It is called with street names such as ska, smack, horse, mud, junk, brown sugar, and so on. Heroin is the processed from morphine that comes from the opium Asian poppy plant’s seed pod. In fact, it is a depressant, which hinders the central nervous system. To know more information about heroin, continue reading!

How people use heroin

The purest form of heroin is generally a white powder. The less pure forms have different colors, which ranges from white to brown. Heroin addict usually injects it into their veins, snorted, or smoked. All these methods of taking heroin may lead to addiction and other adverse health issues. This highly addictive drug may enter the brain instantly. Shockingly, individuals of all ages and lifestyle have accessed heroin. As per DEA, about 1.2 percent of the population reported that they have utilized at least once in their entire lifetime.

What are the effects of heroin?

The person who injects heroin will feel a rush or euphoric surge and their mounts become dry. They may start to nod in and out as well as their legs and arms will feel rubbery and heavy. Additionally, they may confront dulled emotions and the diminished mental capacity. Usually, the heroin effects last about three to four hours after each dosage. The street heroin may also have additives, which fail to dissolve. This results in clogging the blood vessels, which leads to the liver, lungs, brain, or kidney. Sometimes, it may cause infection and even death of small patches of cells in the important organs.

Health risks associated with heroin

When you use heroin, you are actually associated with many health risks. Some of the short-term health risks are a high risk of infections (HIV) and fatal overdose. Below mentioned are the risks for long-term users.

Liver disease

Cellulitis

Infection of the valves and heart lining

Overdose

Collapsed veins

Pulmonary complications

Signs of heroin addiction

Are you worried about your loved one addicted to heroin? Well, watch the following behavioral and physical signs of the addiction to confirm your doubt.

Behavioral signs: Neglecting your appearance, taking risks to get the drug, mood swings, and spending more money on the drug

How to help a heroin-addicted person

When it comes to treating the heroin addiction, you should first break the physical dependence of the user on the substance. For that, you can get help from the heroin addiction center. The addiction center staff offers the best inpatient and outpatient option for the addict based on their needs. They offer counseling, group meeting, therapy, and drug-free environment to come out of the substance addiction. With their personalized addiction treatment, you will be free from a heroin addict. When the person starts to relive from their addiction, they will experience withdrawal symptoms such as cold flashes, leg movements, insomnia, restlessness, and vomiting but they are manageable. For more information, contact the professional drug addict center.

First of all the person from whom you are designing, secondly forms, styles, and shades for that specific type of style, consisting of all requirements as well as constraints that are required to make the piece comfy and also useful.

If these facets are remembered, your client will certainly have an item of jewellery that will certainly fit a person's personality, way of living, and also be most ending up being to her his appearance.

This way customer will certainly accrue jewelry that can become an indispensable part of their closet as well as remain cherished ownership for several years as well as perhaps numerous generations.

The firstly point to be born in mind is:

Preferences of styleInitially crucial factor is that the individual for whom we are developing is a man or woman. Recognizing this would make the work less complicated and a designer can design the item accordingly.We have to also concern on age aspect i.e., kid, youth and aged while creating. Various other then this we should focus on the variety of jewellery to be created i.e. ring, jewelry, necklace, breastpin, pendant etc.? This is one of the most important factor which requires to be kept in mind during creating any type of jewellery since lacking right here may trigger a total mess in more making.

If we have actually decided this after that various variations exist to be looked after, i.e. it should be a genuine or costume jewellery.

Theme & Occasion:After choosing the kind of jewelry a developer ought to determine costumer's rate of interest in design. A long time customer orders all layouts on a particular style for example love, songs, sea etc. ...

So we should create on those themes by maintaining the latest pattern in worry. Together with this the event on which costumer is going to use it matters a lot, it might be Engagement, Wedding, Birthday, Wedding Anniversary, Valentines Day, Deepawali, Id, Xmas, main celebration etc.

Dimension of Jewellery Piece:Some jewelry pieces required a particular size to use i.e. Ring, Bangles, Bracelets, Necklaces, etc. Ring Size may be 5 us to 13 us (15.7 to 22.2 m.m). Utilize a ring that fits you to identify your ring size.

Position your ring over the nearest dimension circle. The inner edge of the ring should align with the outer side of the circle then if your ring appears to fit between two dimensions, buy the larger dimension. Female's Requirement Pendant Sizes can be 16" Collar length, 17-18" Will reach the collarbone as well as bead string- 30" Below the upper body and also for man's Standard Chain Sizes can be 18" Base of the neck -for smaller neck dimensions, 20" to collarbone -One of the most common size for the ordinary size male, 22" to 24" A few inches listed below the collarbone.

Similar to ring as well as locket bracelet have to create according a certain size. The Criterion Arm Band Sizes is 7 1/4" Typical woman's wrist, 8 1/2" Ordinary man's wrist or lady with larger wrist & 9" For male with larger wrist. So bear in mind dimension aspect as well.

The style would certainly extremely appropriately.

Metal:It is necessary to sketch out the layout prior to it is converted in real Jewellery item so designer have to reveal steel making in their style.

What is appropriate steel i.e. gold, silver, platinum, alloy, brass or other substance.

If client wishes to buy gold jewelry, the initial thing to keep in mind about is words karat. The karat is the device made use of to represent the proportion of gold in the item of jewelry

Pure gold is set at 24 karats but there is no 24-karat gold jewelry since pure gold is as well pliable to be made into any type of type of jewelry.

I mean Ehud Sharir, always wanted to utilize my spare time in doing something that can be beneficial or creative. The small garden that I have in front of my small but beautiful house is just the result of my daily hard work and interest in gardening. Gardening is my favorite thing to do whenever I got some spare time.

Garden that I have in front of my house is no doubt really small, but I feel proud to see that, it is just because that is the result of my hard workings. I worked for hours to convert that piece of land into a beautiful garden. To work in that place is bringing me really close to nature.

How I Started to make a useless piece of land, a beautiful garden

I really work hard as labor to make this land attractive. In starting when I started to work at that place, I was unaware of the fact that with my hard work I can make that place beautiful. It is because I just started to work there because I had nothing else to do in my spare time. After doing my work and completing my routine tasks, I move to that place and start to work. In the very starting period of time, I just tried to clean that place from the extra bushes and wastage that were placed there.

Then it just clicked into my mind that I should grow something to this place to make it more useful. Then I asked my mom what I should plant there. She just told me that she would just love to have a small portion in front of the house surrounded by the beds of beautiful flowers with fresh, velvety green grass. I always love to fulfil my mom’s wishes because she means the world to me. So, I thought about to make my mom’s dream a reality and started to grow different flower plants and beautiful lush green grass there. And now this small garden is my mom’s most favorite place in my house. She loves to spend her time at this beautiful place. I always ask my mom before trying something in my life because I feel like whatever I am going to do with her suggestion is surely going to be a blessing for me.

My gardening routine

When I started to work on my land, I used to spend two to three hours there daily to clean the place and to plant the beautiful flowers there. When I decided to grow grass, I choose a holiday to work because I knew the fact that this is going to take more time to plant grass in my garden than other things.

Well, after the completion of the plantation process, I need to take care of the other things, for example, watering process. So, I decided to spend half an hour in the morning and equal time in the evening to take care of my plants and to clean my garden on a regular basis.

On weekends I spend more time cleaning my garden and taking the dead leaves and plants out of my garden. Sometimes, my mom also joins me in the cleaning process to help me.

Ehud Sharir love to spend time in the small garden that he has in front of his house

I just love to spend my weekends with the beautiful plants in the small best green place I have in front of my house. You just can’t imagine what it feels to spend my weekend evenings there with my friends or family members. I found my little garden as a piece of paradise in my house.

Gardening is something that keeps me fresh and makes me happier. I love to talk my little flowers blossomed in my garden. Sweet fragrant of these beautiful flowers can make my mood fresh and have the ability to keep the stress away from my mind. Working in the garden is not just making me fresh, but it is also improving my health. I feel energetic by having a morning walk in my paradise.

This little garden is the best place that I have, and it is because I always find peace and happiness there.

The story started when I decided to went on a trip with my mates in the loco island, Johannesburg. People don't know about this place because it is not exactly an island, in fact, it an artificially created place by the residents.

One of my cousins has been there, and he recommended be eagerly thus I decided to have an enticing journey to Loco Island.

Journey Started:

On a crisp Monday morning, I woke up like near 11 and the bus that had to take me there was expected at 3 in the afternoon. My packing was complete, I had my credit cards ready, my cell phone was charged, and the laptop and camera were placed right in front of me. So just had to take a shower and get ready so I had enough time to do so.

I turned on the TV to check weather conditions in the surrounding. I am not very professional at visiting places, but somehow, I thought to check the weather, it was clear. I trimmed my shave, took a shower, dressed up in my favourite denim and sweatshirt, put on my sunshades and now I was perfectly ready to start my expedition.

Like 2 in the afternoon, I took my suitcase, wore my camera and laptop bag thrashed phone in my pocket and headed off to Uber that has to take me to the bus. While humming my favourite song, I reached the destination, and there were 20 more travellers to join me in my journey. People were standing in groups where announcer asked us to ride in the bus.

Lunch Boxes:

The bus was continuously moving for three hours when someone from the team of organizers, started giving us packed lunch boxes. There were Turkey chicken burgers topped with cottage cheese, pepperoni salad mixed with hot mushrooms, and sweet waffles packed inside each box.

Everybody started eating just when they handed over them lunch, but I don't know why instead of feeling hungry, I didn't start eating. I tried to put the box in my bag, but it was too big. Hence I had to take over each item and then separately put inside my bag. On doing so, I threw the box in dustbin placed inside the bus.

After half an hour of the lunch, I found the bus suddenly stopped near a wild corner of the road. There was a big jungle with large conifers on both sides. Something inside my belly ached, and I sensed there was something wrong. When I was thinking this, the driver asked the man who had distributed the lunch boxes, is everybody asleep?? He marched pass each seat, and astonishingly everybody was sleeping dead, except me. However, I pretended like a sleeping person when that guy reached my seat. On the signal of yes, the driver stopped the bus, and all the organizers went off the train….

How I Escaped Kidnapping:

All the organizers went inside the conifer tree jungle, and as they thought we all were sleeping nobody was there to keep an eye on the bus. It was easy for me to escape alone as the bus was open and I could easily hide alone. But what about the other 19 people on the bus? I didn't had much time to think thus I had to make a plan to escape quickly. If I would try to wake everybody up, the hustle and bustle can make the kidnappers aware that what I am up to. So, I decided to drive the bus back.

While roiling on the floor, I went past the driving seat but Oops! There were no keys… in a fix, I reminded scene of a movie where somebody crashed the wires and made a bus start. I opened the screws from the steering and found two wires, on rubbing them together like three times, the bus started. On this voice, the kidnappers started running towards the bus as I could listen to their footsteps.

This was really tough time. I was nervous and I was weeping as I knew that I would end up on the losing side. I could listen them running behind me and I decided to hide under some seats. When I was hiding the pressure was mounting on me as I was shivering as I knew that things will not work this way. At any time they can come and take me away.

The other mistake I made by hiding was that now I could not move or run because if I do it now I will be trapped down easily as they were just wondering around me so I have to be still in that time.

Then came the point when one of them came to the bus and I almost stopped my breaths. Luckily for me they rushed back thinking that I ran to another direction I kept watching them from window and when I saw them going far I started the bus. It was really tough for me to control it and to drive it was another challenge.

However, I reversed the bus with great difficulty as I hit two trees, and one big stone still I somehow managed to took the bus back on the road. While driving the bus, I was worried about the patrol, as I didn't know how much petrol is left and how far it can take us. Fortunately, like 5 meters away, I found a police station. I ran there and told the officer regarding the complete story. The officer sends the other passengers to the hospital where they found toxic serums of tranquillizer in their blood.

I threw the lunch in my bag away and came back home safe.

Well, this was one of the incidents of my life that I can never forget. Even today when I think off those moments it give me goose bumps and I think that if this time ever comes up again I will be dead.

Ehud is a hunter who used to go in jungles, hunt animals, sell them in the market and with that money, performs bread and butter for his family.

Ehud Met a Bear:

It was a hot day with the sun shining at its full rage when Ehud got so tired while hunting. He decided to sit under a tree and wait for the hotness of the day to diminish and thought to start his hunting later in the evening.

While sitting under the tree, he found two eyes staring at him from a two meters away bush. On watching closely, he saw a Bear who was continually staring at him. Ehud aimed his gun on Bear and decided to kill him. The Bear was under the darkest shade of bushes and trees hence shooting was not easy. Ehud was frightened that if the fire is not at its aim, the Bear can come and tore him up in pieces.

So, he decided to wait that if the Bear would come out of that shade and will try to attack him, he can shoot him easily. Ehud climbed on a tree and closed his eyes.

Ehud Became Friend with Bear:

In the evening, when Ehud woke from his sleep, he saw that Bear was sitting under the tree on which Ehud was sleeping with five foxes and three rabbits kept beside. It looks like Bear had hunted the foxes and rabbits. Ehud was in a fix when Bear spoke, don’t be freighted my friend, you can have them all, I have hunted them just for you.

Ehud was so astonished on watching a Bear talking and helping him like this, calling him friend. He couldn’t believe the situation and rubbed his eyes when Bear spoke again and said; I consider you my friend, and I want you to trust me, come down and have this all, sale them in the market and take the money and stuff for your family. If you are frightened of me, I can go. Upon saying this Bear went back and drowned in the bushes.

Ehud came down, put foxes and rabbits in his satchel and took his way back home.

Ehud and Bear’s Relationship:

Next day, when Ehud came jungle, he found Bear sitting under the same tree. Upon reaching Bear said, oh my dear friend you are here, don't be freighted. I am here to help you out. You wait for me on that tree, and I will hunt the animals and bring them to you. Ehud was so astonished! However, he let the Beardo what he wanted to do. After 3 hours,Bear came back again with five foxes and two rabbits. Take them all my friend. Ehud put them in his bag and tried to touch the Bear. Bearmade a handshake and again vanished in the bushes behind him.

Next day, Ehud decided to reward the Bear, he made sumptuous rabbit soup and roasted one fish. Upon reaching the jungle, he found Bear waiting for him under the same tree. When Bear said him to wait for him until he comes back with foxes and rabbits, Ehud stopped him saying, please have some fish and soup first. Bear ate the fish, drank the soup and happily went to the jungle and brought Ehud hunted foxes and rabbits.

Slashing wound of Tongue and Axe:

After weeks and months past, Ehud and Bear became fastest friends. One day, when Ehud and Bear were sitting in the shade, suddenly Bear put his head in the laps of Ehud. The Bear smelled terrible. Ehud told Bear that look I love you and I like to sit with you but please if you can move your head from my laps as they smell terrible. Bear silently moved his head away. Then he asked Ehud to hit hard with his axe on his back. Ehud was in a fix, but upon so much forcing, he hit Bear's back with full force, using his shaft. Bear ran past and hid in the bushes.

After one week, Bear came back to Ehud and asked him if he can found the slash of the axe on his back. Ehud saw that the wound was completely healed. He said you are all right. Bear replied no, I am not, the wound of your tongue is still green on my heart. Then he said that the worst thing you humans have is the tongue, you hurt others badly by using it. Now, I want you to go away and never come back otherwise I will tear you up in pieces. Upon listening to this, Ehud ran back.

I was touched with all this. I realized that there was a meaning of this. Animals have feelings too. They know that what it takes to suffer from words just like all of us. They live their life to a process also. Bears are beautiful and they want love too. Everything created on this planet is after love. People need love to expel and feel good about them and same thing is with animals. We should always keep an eye on the words we are speaking. This sounds funny but as we keep on actions we can keep it on our words. The reasons are that the spoken words will never come back and they will leave a very bad effect on the people.

We all should understand that sometimes words can heal others also. After that incident came back and never spoke too much without any meaning. For many months was unable to speak too much and people started asking that what has happened and I didn’t have any answer for them. All he was able to do is to say that nothing really.

Later things went to normal and he started to understand the value of speaking right words at the right time. So, this was something to learn from.

This is the reason till now, Bears and humans are frightened of each other.